Can stress cause stomach pain?

Stress means different things to different people. It may mean being worried or anxious, or feeling rushed when you’re running late. It could refer to physical demands that the body is struggling to meet, like recovering from an illness or increasing your physical activity or workout regime. It could be related to the niggling “to-do” list in the back of your mind that remains undone or pressure from unhealthy relationships or workplaces.

In this article, we explore the link between emotional stress and stomach problems and answer the question: can stress cause stomach pain?

Can stress affect digestion?

The body communicates with the digestive organs via two channels – chemical messengers (often hormones) and nerve signals.

Stress and digestion are primarily linked via a part of the nervous system called the “autonomic nervous system”, which communicates via both nerve impulses and the release of hormones.

The autonomic nervous system

The autonomic nervous system is divided into three systems:

1. Parasympathetic nervous system (PNS)
   This system becomes dominant when you are relaxed.
2. Sympathetic nervous system (SNS)
   This system becomes dominant when you are stressed out.
3. Enteric nervous system (ENS)
   Also known as the “second brain”, the enteric nervous system is made of 100 million neurons embedded in the lining of the gastrointestinal system from the oesophagus to the anus. It has a lot to do with digestion. It is independent in some regards but also responds to signals from the PNS and SNS.

When the PNS is dominant, we are in a state of “rest and digest”. Signals are sent from the vagus nerve to the ENS to promote digestive secretions, healthy churning of the stomach, and absorption of nutrients. Digestion is at its best under PNS dominance.

When SNS dominance occurs, stress hormones are released from the adrenal glands. These hormones target muscles and prepare the body for “fight or flight”, promoting a state of alertness, tenseness and speed. The SNS slows down non-essential body functions (like digestion) to redirect resources to the organs most useful in evading danger – the lungs and heart.

Stress, or SNS dominance, and the redirection of resources affect the digestive system in these ways:

• It decreases blood flow to and from the digestive system, which slows down the whole system. Digestion is sluggish, and absorption of nutrients is decreased.

This is a great system when facing literal life-threatening danger when we want all resources focussed on running or fighting – but it's not so great in daily life. It makes sense that acute stress from trauma, the loss of a loved one or major surgery could cause a short but intense period of SNS dominance. Unfortunately, our bodies may react to everyday stressors as if they are dangerous situations.

Deadlines, traffic jams, mean bosses, money problems, relationship issues and self-esteem problems may all contribute to a low-grade SNS dominance that can lead to chronic digestive problems. 

Signs that stress may be affecting digestion

• Dry mouth or lack of taste when eating as stress stops digestive secretions, including saliva.
• Reflux and heartburn 
• Bloating, indigestion, flatulence,  burping, diarhoea or constipation as stress impacts gut function
• Conditions such as IBS, autoimmune conditions, leaky gut, and malabsorption conditions may be linked to poorly digested food.

The obvious treatment for stress is to relax and recover. That’s easier said than done, and sometimes all you can do is wait it out. In the meantime, here are some natural therapies that can help boost your digestion even while you’re distressed:

Eating well when under stress 

Knowing how and what to eat when your stomach is upset from stress, may feel challenging. But there are a few things you can do that may help your body process food during stress.

Focus on the food

Mealtimes are a chance to practice some stress-busting mindfulness techniques. 

Focus on the sight, smell, and taste of the food, and try putting all of your attention on chewing your food well. 

Eat slowly and chew thoroughly to give your stomach a fighting chance to digest the food into small, absorbable molecules.

Make it a meal

Give your digestive system time to rest and recover by avoiding snacking throughout the day. Save food for mealtime when you have a chance to sit down and relax (at least a little). Avoid eating “on the go” – sitting down helps the body to switch into PNS mode while walking around keeps it in SNS dominance.

Keep it modest and well-cooked

The temptation to eat for comfort is at its highest when we're under stress. This often means huge serving sizes eaten as quickly as possible, followed by dessert. Avoid overloading your digestion by sticking to regular-sized meals made with lots of well-cooked, nutrient-rich vegetables.

Eat with friends

Chatting with a group of pals while eating together is a surefire way to trick your body into relaxing while you eat.

Chamomile tea

This herb helps to relax the sympathetic nervous system which may also help with the gastrointestinal tract. Prepare chamomile tea by steeping 4g of dried herb in 1 cup of water for 15 minutes and drink between meals. 

Magnesium

Magnesium is the go-to mineral for combating stress and muscle spasms. This key nutrient is required for nerve transmissions throughout the body, particularly in the enteric nervous system. It's also used by smooth muscles to relax, by the brain for feel-good chemicals that combat stress, and to promote PNS activity. Ironically, magnesium is also quickly eliminated when we need it most – when we’re under SNS dominance.

Boost your levels by eating more leafy green veggies or by taking a good quality supplement (look for magnesium citrate or magnesium orotate on the ingredients list). If you’re nausea is a concern, try transdermal magnesium by taking an Epsom salt bath or using a magnesium oil spray. 

Digestive enzymes

Digestive enzymes boost the stomach’s natural secretions, helping to break down food and keep it moving along the digestive tract. e. Talk to your healthcare professional about the best ones for you.

Ginger

Eating fresh ginger in your meals or sipping ginger tea may encourage the movement of food from the stomach to the intestines. It stimulates the flow of digestive secretions and may soothe cramping, nausea, diarrhoea and bloating.

Related reads:

• What causes stress and how do you deal with it?
• 6 signs of poor gut health
• Stress and immune system health

References

1. https://www.healthdirect.gov.au/stress 
2. Madison, A., & Kiecolt-Glaser, J. K. (2019). Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition. Current Opinion in Behavioral Sciences, 28(3), 105–110. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213601/
3. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nervous-system
4. Cherpak, C. E. (2019). Mindful eating: a review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function. Integrative Medicine: A Clinician’s Journal, 18(4), 48–53.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/
5. Chamomile. (2020, May). NCCIH. https://www.nccih.nih.gov/health/chamomile
6. Ianiro, G., Pecere, S., Giorgio, V., Gasbarrini, A., & Cammarota, G. (2016b). Digestive Enzyme Supplementation in Gastrointestinal Diseases. Current Drug Metabolism, 17(2), 187–193.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923703/
7. Anh, N. H., Kim, S. J., Long, N. P., Min, J. E., Yoon, Y. C., Lee, E. G., Kim, M., Kim, T. J., Yang, Y. Y., Son, E. Y., Yoon, S. J., Diem, N. C., Kim, H. M., & Kwon, S. W. (2020). Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients, 12(1), 157. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/